12192707_10206883481878992_1896802869_o Jack doing to pre-class dynamic warm-up with his Hadley crew!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Practice handstands and handstand walking for ten minutes.

2. Technique review: strict toes-to-bar, the kip swing, and the kipping toes-to-bar

3. "An Anthropologist on Mars"

For time:

  • Row 500m
  • 25 Front rack walking lunges
  • 25 Toes-to-bar
  • 25 Push-ups
  • 20 Walking lunges
  • 20 Toes-to-bar
  • 20 Push-ups
  • 15 Walking lunges
  • 15 Toes-to-bar
  • 15 Push-ups
  • 10 Walking lunges
  • 10 Toes-to-bar
  • 10 Push-ups
  • 5 Walking lunges
  • 5 Toes-to-bar
  • 5 Push-ups
  • 100 Double-unders

 

Teams of three. When Athlete A completes the row and moves to the walking lunges, Athlete B begins his first row. When he's done, Athlete C begins, while B chases A through the chipper. Score is Athlete C's time to completion. 30 minute cut-off. Have fun!

 

LIII: 115/83lbs

LII: 75/55lbs

LI: Three rounds not for time of 10 walking lunges, 10 supine leg raise, 10 push-ups. Rest, and then row 1000m as rowers become available.

Have fun!